Calm Down Toolkit Activity Sheet
Feelings Explorer • Grade 3 Self-Regulation & Mindfulness
Name:
Date:
My Calm-Down Toolkit 🧰
Big feelings happen to everyone! When emotions get loud, these tools help your mind and body reset.
You are in
control!
1 Feelings Weather Check-In: How Does Your Inside Feel?
Check one circle below
☀️ Sunny & Calm Relaxed & Ready
⛅ A Little Windy Restless or Silly
🌧️ Rainy & Heavy Sad or Lonely
⚡ Thunderstorm Angry or Frustrated
Where do you feel it in your body?
Tight fists Fast heart Tummy knots Hot face
2 Explore the 4 Calm-Down Toolboxes
Different tools work for different feelings!
Toolbox A: Breath Tools 🫁
Hot Cocoa Breathing
Imagine holding warm cocoa. Breathe in through your nose to smell chocolate (count to 3), then blow gently out to cool it down (count to 4).
Superpower: Slows down racing heartbeats
Toolbox B: Sensory Tools 🖐️
The 3-2-1 Room Spy
Look around quietly: spot 3 things that are blue, 2 things you can touch with your fingers, and 1 sound you hear.
Superpower: Pulls your mind back to right now
Toolbox C: Body Movement 🍋
Lemon Squeeze & Drop
Pretend you have lemons in both fists. Squeeze them as tight as you can for 5 seconds... then DROP them and shake your hands like noodles!
Superpower: Unlocks tight muscle tension
Toolbox D: Thought Tools 💬
Quiet Power Words
Whisper your secret reminder inside your head: "I can handle this one step at a time," or "This big feeling will pass."
Superpower: Calms worry thoughts fast
3 Practice & Test: Try One Tool Right Now! Do the Lemon Squeeze or Hot Cocoa Breath for 30 seconds.
Which tool did you test just now?
Hot Cocoa Breath Lemon Squeeze & Drop
How did your body feel after?
😌 A lot calmer
🙂 A little better
🤔 Need more time
Turn to Page 2 to practice the breathing mountain, match school situations, and build your calm plan!
Part 2 • Action Plan Practice & Personal Choices
My Calm Strategy Station
Keep this sheet near your desk or cozy corner!
4 Finger-Tracing Mountain: Breathe With the Trail
Trace with your index finger 3 times
1 2 3 🌬️ BREATHE IN (slowly up) 🍃 BREATHE OUT (down) PAUSE 🌬️ BREATHE IN (up) 🌿 GENTLE OUT Slide finger up slowly as you inhale, pause at the crest, then slide down as you exhale slowly.
5 Match the Best Tool to the Tricky Moment
A. You get stuck on a hard test question and feel tears coming. What can you quietly do right at your desk?
Hot Cocoa breath x 3 Say: “I can skip and return later”
B. Someone cuts in front of you in line and your hands make fists. How can you release that hot lightning energy safely?
Lemon Squeeze & Drop fists Count backward 5 to 1
C. The classroom is too noisy and your head feels spinning. Which strategy helps ground your senses?
Find 3 blue things in the room Ask for a 2-minute drink break
6 My Personal 3-Step Calm Down Contract
1. My #1 Breath Tool:
2. My Secret Power Words:
3. My Safe Person / Spot:
Cut Out & Keep in Your Pencil Case or Pocket! My Pocket Calm Badge ⭐
🛡️ When my feelings get loud, I can:
Super Reminder
Big waves come & go.
I am the captain of my ship!